all posts post new thread

Kettlebell SFG l

Jacob DeRossett

Level 2 Valued Member
Certified Instructor
Hello,
I’ll be attending my SFG l in a little over 9 weeks. Leaving me with 8 solid weeks of training. I’ve been following the SFG l prep on the StrongFirst app. I had to scale the weights on the snatch due to lack of training time with the snatch prior to preparing. I was skeptical of my technique so I reached out to a coach who helped me make some adjustments. But despite all of that I’m still struggling with recovery from the volume and I’m feeling pretty under prepared and nervous as the day approaches. I would like to run by some training ideas on here to get some more opinions, these are based on my weaknesses as well as my preferred method of training. I don’t like having the time constraints of the EMOM, I prefer the timeless approach and I’ve seen amazing results with it. Here are some ideas I have to do that moving forward. Also, the 24kg is heavy for me, so timeless seems like it would be more effective for me.

Day 1:
Snatch 10x10
Optional:
SA C&P
SA C&S
3-5 sets 3-5 reps
16 or 24kg

Doing a lead in program for snatch
5/5x9
6/6x8
7/7x7
8/8x6
9/9x5
10/10x 5 (each)

Day 2 :
Dub swing 3-5
Press 3-5
Front squat 3-5
Clean 3-5
3-5 total sets


Optional:
Get up 3-5/1-3
Snatch 5/10
16kg

Day 3:
S&S (need to spend more time strengthening my abs on the one arm swing as per my coach)

Optional:
Dub C,P,S
1-5/1-5

structure:
These are my 3 training days I have to choose from. The snatch and double kettlebell day are my main focus and S&S is more of recovery. But if I feel I need it I can do 3 snatch sessions a week. I like the freedom of structure and freedom from the clock. I will give more info if needed but just initial thoughts are more than welcome!
 

coachnathanwhite

Level 6 Valued Member
Certified Instructor
I would suggest to just keep following the SFG1 prep plan as outlined in the app. Definitely bell down if you need to in order to get the volume in because that is what this program is designed to do - layer the 6 skills and get in the necessary volume.

There is no way to predict when you will be strong enough to handle everything with the 24kg as everyone progresses differently, but following the plan is a good path to stay on.
 
Last edited:

James Sullivan

Level 5 Valued Member
Elite Certified Instructor
but following the plan is a good path to stay on
@Jacobdero I 100% agree with @coachnathanwhite. I personally followed the @Brett Jones prep plan for about 10 months to prepare for my level SFGI.

The quickest path to meet the objective is stay on the plan using a bell than makes sense based on a realistic assessment of your current state rather than an "I should" or an "I need to" be using bell.

The 'cert' is way more of an experience than the snatch test. Train properly. If it doesn't happen for the cert weekend take the ego hit and use the additional time to meet the requirements. Any attempt to rush things is almost guaranteed to set you back.
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
Sinister
I agree, just keep training on a solid plan...

BTW though, have you ever tried a snatch test to see how many reps you can do with your snatch test kettlebell in 5 minutes? (Not necessarily suggesting that you do that now... just asking if you have already, because it's quite useful to have a baseline before you start more specific preparation for it.)
 

Brett Jones

StrongFirst Director of Education
Master Certified Instructor
Beast Tamer
What weight are you using for your swings on the S&S day?

I would use the Timeless day and a Structured day. (it looks like you have them combined at the moment)

32kg one-arm swings will help the 24kg snatches come around.

Make sure you are recovering well and adjust as needed
 

Jacob DeRossett

Level 2 Valued Member
Certified Instructor
yes I should of gave more context. I’ve been doing the minimum amount of work, and still feeling my quality is diminishing, I’ve been using the 32kg for the first swing day, 12kg for the light snatch day and 16 for the snatch test density day. I spoke with a coach about feeling like I needed to get the 24 in my hands more so she recommended a snatch ladder 1-7 instead of the listed snatch days. Using the 24kg. I’ve done so for two weeks, this being my third week and I feel my progress is still dipping. I wanted to make adjustments before I was too close to the day of. But I’m feeling as though I should just go back to the original plan with lighter bells. I’ve noticed my hip snap is getting less crisp and timing is getting worse over the past two weeks. I’ve been ignoring recommended rest of other days and having good progress. The coach said technique is great, only a couple of tweaks needed. My worry is always the snatch test. I just haven’t had much experience with it and I want to make sure it looks strong and I’m not getting pulled around.
 

coachnathanwhite

Level 6 Valued Member
Certified Instructor
My worry is always the snatch test. I just haven’t had much experience with it and I want to make sure it looks strong and I’m not getting pulled around.
Here are 2 mantras for you to repeat everyday -

"Swing is King."

When is doubt, do more swings, all varieties. It will help tighten up any weak links and be the foundation of your conditioning for the cert and beyond. Swing is King.

"You Never Graduate."

This isn't to discourage you, it is to remind yourself to have a student's mind at all times. I've got news for you, you may be rockin' and rollin', things are going great and you are killing it with your training....and then life happens. Kids, family, work, illness...we all have these issues come up and they will completely de-rail your training someday. When you have a student's mind, you are always looking to refine and improve so no matter what happens you just keep getting after it, mentally and physically. You Never Graduate.

Welcome to StrongFirst.
 

Jacob DeRossett

Level 2 Valued Member
Certified Instructor
Here are 2 mantras for you to repeat everyday -

"Swing is King."

When is doubt, do more swings, all varieties. It will help tighten up any weak links and be the foundation of your conditioning for the cert and beyond. Swing is King.

"You Never Graduate."

This isn't to discourage you, it is to remind yourself to have a student's mind at all times. I've got news for you, you may be rockin' and rollin', things are going great and you are killing it with your training....and then life happens. Kids, family, work, illness...we all have these issues come up and they will completely de-rail your training someday. When you have a student's mind, you are always looking to refine and improve so no matter what happens you just keep getting after it, mentally and physically. You Never Graduate.

Welcome to StrongFirst.
Thank you
 

Mark Limbaga

Level 8 Valued Member
Elite Certified Instructor
Remember you are going in to the level 1 to learn first and foremost

One of the reasons the video requirement submission and the 90 day window is there are for such reasons that allow you to apply the lessons and then submit your requirements after..

It doesn't make you less of an instructor or person if you don't pass on the weekend..

One of the candidates at the level 1 I last assisted at mentioned she decided to defer testing a few skills due to a nagging injury. She knew she could pass then and there but would risk being put of commission for a month at the very least so she chose to restrain herself.. The hallmark of a professional
 

Brett Jones

StrongFirst Director of Education
Master Certified Instructor
Beast Tamer
Sounds like you could benefit from a week or so of backing off for better recovery and then ramping up to the event.
 

Kozushi

Level 7 Valued Member
I noticed that there is an SFG1 certification in Mississauga (thank God not Toronto - the traffic is insane - I'd not go to one in Toronto) in November. I'd probably be up for this. I might fail the snatch test but as I'm not a professional trainer (nor will I be). I'm really interested in just learning _how_ to train. I'm also not going to push myself too hard in my training (before I learn how to do everything correctly at the 3 day course) for reasons of safety - I have too many things and people depending on me staying always fit to work. Apparently there's a 90 day window to show proof of the test afterwards. I'm still not convinced we'll be out of lockdown by then though, but we'll see.
 
Top Bottom